Wednesday 9.16.15 Competitor WOD

Explosive Strength

Strength

Snatch From Blocks (4″ Blocks, build to a heavy single power snatch)
Use blocks or foam pads to raise the height of the bar

Strength

Muscle Snatch (5×5 from bottom position )

WOD

Mike Worth’s 42nd Birthday Complex!
200m Run
2 Complexes
400m Run
4 Complexes
600m Run
6 Complexes
800m Run
8 Complexes
1000m Run
10 Complexes
1200m Run
12 Complexes
**Weights (95,65) (Masters 40+ 75,55)
**Complex = Snatch + Hang Snatch + OHS

Midline

4 Rounds
20sec. Hollow Rocks
20sec. Superman Holds
20sec. Rest

Finisher/Recovery

1 mile sled walk
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Announcement

Saturday 9.18.15 – “The Other CrossFit Total”

 

By | 2016-10-20T15:15:52-04:00 September 15th, 2015|Uncategorized|Comments Off on Wednesday 9.16.15 Competitor WOD